GFGoalForge
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64 movements, 9 patterns

Get in. Get it done. Get out — no guessing what to train next.

Movement shorts

Full range of motion, every rep

The six patterns everything else is built on. Lime is the rep you want; the amber figure is where most people stop. Tap the eye to hide it, or ask the coach to bring any of these up mid-conversation.

GoalForge short
Hip crease below kneeMost people stop here

Back squat

Squat

Knees and hips bend together, torso stays proud

  • Feet flat, weight through the whole foot
  • Knees travel forward and out over the toes
  • Chest stays tall — ribs over hips
  • Stand all the way up and squeeze the glutes
3 seconds down, drive upBig breath at the top, brace, exhale on the way up

Most common miss: Stopping at half depth, so the hardest and most useful part never happens.

Same pattern: Back Squat · Front Squat · Goblet Squat · Split Squat
GoalForge short
Bar to mid-shin, back stays flatRounded back — reset here

Deadlift / Romanian deadlift

Hip hinge

Hips travel back, spine stays long

  • Push the hips back, not the chest down
  • Bar stays in contact with the legs
  • Long neck, flat back, ribs down
  • Finish by squeezing the glutes — don't lean back
Slow on the way down, snap the hips throughBreathe in before you bend, exhale at the top

Most common miss: Rounding the lower back and turning it into a bad squat.

Same pattern: Conventional Deadlift · Romanian Deadlift · Kettlebell Swing · Hip Thrust
GoalForge short
Elbows locked, bar over the earsPressed forward, back arched

Strict overhead press

Vertical push

Bar travels straight over the middle of the foot

  • Squeeze glutes and abs so the ribs stay down
  • Move the head back, then straight through under the bar
  • Finish with biceps beside the ears
  • Lower under control to the collarbone
Press for 1, lower for 3Brace, press, breathe at the top

Most common miss: Pressing the bar forwards and leaning back to get it up.

Same pattern: Strict Press · Dumbbell Shoulder Press · Push Press · Landmine Press
GoalForge short
Chin clears the barHalf rep — bottom cut short

Strict pull-up

Vertical pull

Full hang to chin over the bar, every rep

  • Start from a dead hang with straight arms
  • Pull the elbows down towards your ribs
  • Keep the ribs down — no big kick
  • Lower all the way until the arms are long
Pull for 1, lower for 3Exhale as you pull, inhale at the bottom

Most common miss: Cutting the bottom short so the lats never load properly.

Same pattern: Pull-Up · Chin-Up · Lat Pulldown · Weighted Pull-Up
GoalForge short
Chest to a fist off the floorHips sagging, shallow depth

Push-up / bench press

Horizontal push

One long line from head to heels

  • Hands under the shoulders, elbows tucked at roughly 45°
  • Squeeze glutes and abs so the hips don't sag
  • Lower until the chest is just off the floor
  • Push the floor away and lock out
Lower for 3, push for 1Inhale down, exhale up

Most common miss: Hips sagging and only going a third of the way down.

Same pattern: Push-Up · Barbell Bench Press · Dumbbell Bench Press · Dip
GoalForge short
Bar to the lower ribsShrugged, half pull

Barbell row

Horizontal pull

Torso stays still, only the arms move

  • Hinge to roughly 45°, back flat
  • Pull the bar to the bottom of the ribs
  • Squeeze the shoulder blades together, then pause
  • Let the arms straighten fully before the next rep
Pull for 1, hold, lower for 3Exhale as the bar touches

Most common miss: Heaving with the whole body and shrugging instead of rowing.

Same pattern: Barbell Row · Single-Arm Dumbbell Row · Seated Cable Row · Ring Row

Squat

Quads
  • Leg Press
  • Hack Squat
  • Pendulum Squat
  • Smith Machine Squat
  • Goblet Squat
  • Split Squats
  • Lunges
  • Leg Extensions

Hip Hinge

Hamstrings / Glutes
  • RDLs
  • Deadlift
  • Hip Thrusts
  • Glute Bridges
  • Good Mornings
  • Back Extensions
  • Seated Hamstring Curls
  • Lying Hamstring Curls

Vertical Push

Shoulders
  • Seated Shoulder Press Machine
  • Smith Machine Overhead Press
  • Seated Dumbbell Press
  • Seated Barbell Press
  • Arnold Press
  • Military Press
  • Single-Arm Cable Lateral Raises
  • Dumbbell Lateral Raises

Vertical Pull

Lats
  • Pull Ups
  • Lat Pulldowns
  • Single-Arm Cable Pulldowns
  • Dumbbell Pullover
  • Cable Pullover
  • Shrugs

Horizontal Push

Chest
  • Dips
  • Push Ups
  • Cable Press
  • Incline Dumbbell Press
  • Barbell Bench Press
  • Decline Barbell Press
  • Flat Chest Press Machine
  • Incline Chest Press Machine
  • Incline Smith Machine Press
  • Pec Flyes

Horizontal Pull

Rhomboids / Upper back
  • Face Pulls
  • Cable Rows
  • Inverted Rows
  • Chest-Supported T-Bar Rows
  • Chest-Supported Neutral Grip Rows
  • Chest-Supported Low Rows
  • Incline Bench Dumbbell Rows
  • Barbell Rows

Arms

Triceps / Biceps
  • Narrow Grip Bench Press
  • Skull Crushers
  • Cable Pushdowns
  • Preacher Curls
  • Incline Curls
  • Cable Curls

Calves

Soleus / Gastroc
  • Seated Calf Raise
  • Standing Calf Raise
  • Leg Press Calf Raise
  • Smith Machine Calf Raise

Core

Trunk / Anti-rotation
  • Cable Crunches
  • Plank Variations
  • Hanging Leg Raises
  • Dead Bug
  • Ab Wheel Rollouts
  • Pallof Press